8 reasons to use coconut oil for weight loss
[Article updated: May 2020]
If you're looking to lose weight, here's a great tip for you: add coconut oil to your regular diet.
You're probably going to wonder how an oil full of saturated fat can help you lose a waistline?
Truth be told, eating fat for weight loss might seem strange to you, but be aware that not all fat has the same harmful effect and there are good and bad.
The fat in coconut oil contains a unique combination of fatty acids that effectively boost metabolism, burn calories, burn belly fat, and provide a longer lasting feeling of fullness.
Overview of the fat in coconut oil
For years, doctors and other health professionals warned people about this type of fat on the grounds that it could be a direct cause of many diseases such as obesity, cardiovascular disease, 'hypercholesterolemia,… etc.
However, and in light of new scientific research, not all saturated fat has been shown to have the same harmful effect.
According to several researchers, the fatty acids found in coconut oil are beneficial thanks to the presence of lauric acid also known as N-dodecanoic acid which is considered an extremely healthy medium chain fatty acid (MCFA).
Before reviewing the health benefits of CMFAs, you should know that the most common seed and vegetable oils, including olive oil, are made up of long chain fatty acids (LCFAs) .
These are difficult for the body to digest. They are mainly stored as body fat and can increase LDL (bad cholesterol) levels.
On the other hand, MCFAs are easily digested. They are also immediately converted to energy, which means they will not be stored as fat.
Plus, MCFAs help boost metabolism, leading to weight loss.
Over the years, several studies have been carried out to determine the effect of MCFAs on weight loss and researchers say the results are promising.
In a study [ 1 ], two groups of rats were separately supercharged with MCFAs and LCFAs.
After six weeks, the researchers found that rats fed MCFAs experienced 20% weight loss 23% more body fat loss than rats that ate MCFAs.
Based on these results and those of other studies done in the same context, the researchers suggest that MCFAs have the potential to fight human obesity.
Why should you add coconut oil to your diet to lose weight?
- It stimulates the metabolism and burns calories
Since coconut oil is digested differently than most other fats, it's no wonder the body reacts to it differently.
When you consume thermogenic oil, medium chain fatty acids (MCFAs) are sent directly to the liver, where they will be converted into energy.
In other words, the fat content in coconut oil will not flow freely in the blood and will not be stored as body fat.
Numerous studies have shown that the MCFAs found in coconut oil increase energy expenditure, fat utilization and calorie burning.
In a study [ 2 ] conducted by the University of Geneva, researchers fed eight healthy young men from one to two tablespoons of MCFA or AGLC before meals.
At the end of the study, the researchers found that the men who ate MCFAs experienced an increase in energy expenditure of 5%, or a total loss of about 120 calories per day.
In another study [ 3 ], 17 obese women received daily meals high in MCFA or LCFA. After 27 days, the researchers found that when the women replaced the fat they usually ate with MCFAs, they burned more calories.
- It provides a boost of natural energy
Let's continue talking about calories. You probably know that in order to lose weight you have to burn more calories than you consume.
One of the best ways to do this is to become more physically active.
Regular physical activity burns a lot of calories and therefore helps to lose pounds.
This sounds good, but when it comes to taking action, a lot of people are lazy and lacking in energy. And that's another benefit of coconut oil.
In a study [ 4 ], researchers found that consuming MCFAs can actually help increase energy and stamina.
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In a six-week clinical experiment, the researchers fed mice a diet high in MCFA or LCFA.
Then they swam these mice in a pool until they were too exhausted.
Ultimately, the mice that were fed MCFAs showed significantly greater endurance and were able to swim for a longer period of time.
Imagine how many calories you could burn if you could endure more during each of your workouts!
- It controls blood sugar levels
One reason coconut oil can naturally boost energy is because it can control blood sugar levels.
While this is extremely important for those struggling with diabetes, blood sugar levels also have a direct impact on your ability to lose and keep weight.
For some people, the simple act of controlling the peaks and troughs in blood sugar helps to lose and stabilize weight.
- She is satiating
Are you still hungry? Need a snack after just an hour or two after breakfast?
No need to remind you that an extra snack is not going to help your weight loss.
Of course, that doesn't mean you should starve yourself! But rather to re-evaluate your meals.
Eating foods high in protein, fiber, and healthy fats is a better way to help keep you full for a longer period.
For example, if you eat oatmeal for breakfast, you are already getting a healthy dose of fiber and protein.
But if you add a spoonful of coconut oil to it, in addition to improving the flavor of your dish, you will get a considerable dose of MCFAs that will help you curb the urge to snack before time to eat. your lunch.
In a two-week study [ 5 ], researchers examined how consumption of MCFAs affected appetite.
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They fed six healthy men a diet high in MCFAs and found that these volunteers immediately ate 256 fewer calories per day.
Adding coconut oil to your meals, therefore, in the long term, reduces daily calorie intake and curbs snacking cravings.
If oatmeal isn't your favorite breakfast dish, there are other options available to you.
Add coconut oil to your morning cup of coffee or over your eggs. You can even replace the butter spread with coconut oil or add it to your smoothie.
The possibilities are endless so get creative!
- It helps burn belly fat
In addition to the uncomfortable feeling of having a tire around your waist, belly fat is dangerous to your health.
When your body retains fat in your midsection, it builds up between your organs, such as your stomach and intestines.
This type of fat, also called visceral fat, has been linked to several health complications including cardiovascular disease, cancer, and diabetes.
While getting rid of that fat turns out to be a difficult task, researchers say coconut oil can help with this.
In a study [ 6 ], 40 women between the ages of 20 and 40 were given daily soybean oil or oil supplements coconut.
They also followed a low calorie diet and walked 50 minutes a day.
After 12 weeks, both groups had lost weight.
However, only the coconut oil group experienced a decrease in belly fat. Women who ate soybean oil had a slight increase in belly fat.
And this is not the only study that reached such conclusions.
- It can increase thyroid activity
The thyroid is a butterfly-shaped gland that sits in your neck and releases hormones that control your metabolism.
If you have a sluggish or underactive thyroid, you may experience weight gain.
Unfortunately, most of the oils we use in our cooking on a daily basis can adversely affect our thyroid health.
According to Dr. Joseph Mercola, when a person consumes an oil containing LCFAs, these oxidize quickly.
This process can damage cells and can put stress on the thyroid.
This is not the case with coconut oil, which is more stable and does not put stress on the thyroid.
On this point, it is even compared to the powerful known antioxidants.
- And finally, coconut oil improves digestion
For decades, researchers have recognized the ease of digesting coconut oil.
As mentioned above, this is due to the fact that AGCM molecules are smaller than those of AGLC and therefore require less digestion effort.
This means that coconut oil puts less strain on the pancreas and the entire digestive system.
Plus, coconut oil fights inflammation.
For both of these reasons, patients with Crohn's disease, colitis, and other gastrointestinal issues have reported significant improvements in their digestive health after adding coconut to their diet.
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While digestive issues are extremely uncomfortable, did you know that a sluggish digestive system is closely linked to more difficult weight loss?
This is mainly because the body does not break down food properly and toxic waste will be stored in the intestines.
Right now, every average adult has many pounds of stool trapped in their intestines and they don't even know it.
Also, when your digestive system is not functioning properly, your intestines will not be able to absorb all of the nutrients and minerals from the food you eat.
In other words, the nutrients that can stimulate weight loss cannot be absorbed.
As you can see, improving your digestion is another way that coconut oil can help you lose weight, feel lighter, and be healthier!
How much coconut oil should I eat for weight loss?
While coconut oil provides the body with many benefits, including fat and weight loss, it's important to note that you should consume it in moderation.
Eating spoon after spoonful of coconut oil in addition to other fats is likely to give you unwanted results. Therefore, you actually risk gaining a few pounds.
So instead of just adding coconut oil to your existing diet, try replacing some of the fats you are currently eating (butter, olive oil, soybean oil, canola oil, etc. .) with coconut oil.
So how much should you consume in a day to lose weight? According to Dr. Bruce Fife, nutritionist, naturopath and author of the book " The Coconut Oil Miracle ", you should eat between one and three tablespoons of coconut oil per day to reap its health benefits. health.
Which to choose: a solid or liquid coconut oil?
Here's what to remember:
When coconut oil reaches a temperature of 24 ° C, it becomes liquid.
So if you leave coconut oil in your kitchen for a while, you will notice that its shape changes.
When it's hot it will probably be soft and runny and when it's cold it will look solid.
Don't worry because the powerful nutrients in coconut oil remain intact in both forms.
So whether it's liquid or solid, it's always beneficial.
How to choose your coconut oil?
It is important to choose a high quality oil.
Before making your purchase, be sure to search for the following words: unrefined, extra virgin, and / or pure.
This means that no chemicals have been added to the oil and that it has not been bleached.
In addition, the oil was not exposed to high levels of heat during the extraction process, as is the case with refined oils.
This is essential because heat can alter some of the good nutrients it contains.
And like other foods, and although it has a longer shelf life than most other fresh oils, coconut oil expires too. So remember to check the presumption date.
